This is a stability movement to reinforce single leg stance and hip hinge for active straight leg raise and hurdle step patterning.
Deadlift Double Leg Double Arm with One KB
This is an exercise to improve strength in the deadlift and serves as a preparation drill for the double arm swing.
- Starting Position:
- Symmetrical Stance
Stand with the feet approximately shoulder width apart and the kettlebell in line with the heels of the feet. Begin in a neutral stance position with the ear, shoulder, hip, and knee in proper alignment with the arms resting comfortably in front.
Perform a hip hinge pattern by flexing at the hips while maintaining a neutral spine. Once the hand is near the weights, grasp the handle tightly to promote spinal stability. Engage the hamstrings by slightly raising the hips, so that the knees are vertical. Once the hamstrings feel taught begin to extend the hips forward until proper posture is achieved. Throughout the movement, make sure the head and neck are neutral and there is no rounding of the back.
When lowering the weights back to the platform, it should be performed the same way as when picking up the weight.
Related Exercises
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This exercise patterns the hip hinge in order to improve deadlift mechanics.
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This control drill allows an opportunity to explore the hip-hinging pattern without postural tension and compensation following awareness and breathing drills to challenge stability in a functional position.
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This self-limiting exercise helps to expose a lack of motor control and bilateral asymmetries in the Tall Kneeling position.